Recipes · Chinese · Appetizers
Har Gow (Shrimp Dumplings)
One serving has 307 kcal and 17 g protein, and at least a fifth of a woman's daily need of copper (40%), phosphorus (26%) and vitamin K (22%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (214 g)
- Difficulty: Hard
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: sesame, shellfish
Ingredients
- 25 g Tapioca pearls, dry
- 18 g Cornstarch
- 60 g Water
- 5 g Vegetable oil
- 80 g Shrimp, raw
- 15 g Bamboo shoots, canned
- 3 g Sesame oil
- 5 g Chives, fresh
- 1 g Salt
- 1 g Sugar
- 0.5 g White pepper
Method
- Mix the tapioca starch and half the cornstarch with the boiling water and the oil, stirring quickly, then knead into a smooth, slightly translucent dough once cool enough to handle; wheat starch is traditional here, but this tapioca-cornstarch dough gives a similarly chewy, translucent skin.
- Chop the shrimp coarsely, leaving some texture, and mix with the diced bamboo shoots, the remaining cornstarch, sesame oil, chives, salt, sugar and white pepper.
- Divide the dough into small balls and roll or press each into a thin round wrapper.
- Place a spoonful of the shrimp filling in the centre of each wrapper, fold over, and pleat the edge to seal into a crescent shape.
- Steam the dumplings over boiling water for 6-8 minutes until the skin turns translucent and the filling is cooked through.
- Serve hot, straight from the steamer. This is about 4 dumplings (1 portion); multiply the ingredients for more.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 307 kcal | 14% |
| Carbohydrates | 40.6 g | |
| Water | 146 mL | |
| Fiber | 0.85 g | 3% |
| Protein | 16.6 g | 35% |
| Tryptophan | 0.01 g | |
| Threonine | 0.02 g | |
| Isoleucine | 0.02 g | |
| Leucine | 0.03 g | |
| Lysine | 0.02 g | |
| Methionine | 0.01 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.02 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.02 g | |
| Histidine | 0.01 g | |
| Fat | 8.5 g | |
| Monounsaturated | 2.4 g | |
| Polyunsaturated | 4.3 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 3.8 g | |
| Saturated | 1.3 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 129 mg | |
| Calcium | 65.7 mg | 7% |
| Copper | 0.36 mg | 40% |
| Iron | 1.1 mg | 6% |
| Magnesium | 32.5 mg | 11% |
| Manganese | 0.13 mg | 7% |
| Phosphorus | 183 mg | 26% |
| Potassium | 242 mg | 5% |
| Selenium | 0.85 µg | 2% |
| Sodium | 488 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.01 mg | 1% |
| Riboflavin (vitamin B2) | 0.01 mg | 1% |
| Niacin (vitamin B3) | 0.05 mg | 0% |
| Pantothenic acid (vitamin B5) | 0.06 mg | 1% |
| Pyridoxine (vitamin B6) | 0.03 mg | 2% |
| Folate (vitamin B9) | 6.8 µg | 2% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.65 mg | 0% |
| Vitamin A | 11.1 µg | 2% |
| Vitamin C | 3.2 mg | 4% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.56 mg | 4% |
| Vitamin K | 20.2 µg | 22% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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